Today we have a short challenge for you that can be done in under 5 minutes, but that is not to say all of you will find it easy. You can add this short workout to one of our other workouts, or do it as a stand alone quick challenge.

When you are doing squat work you should make sure that you engage your glutes on every rep. As you come up from the squat, focus the effort through the heels of the feet and squeeze the bottom muscles. This will allow the glutes to get the full benefit of the exercise as well as working the other major muscle groups. We go on a lot about glutes because with modern lifestyles we often do not activate this huge muscle. This is a result of sitting on our bottoms all day, they become lazy and stop working. If you do lots of exercise and get used to activating your glutes, not only will your bottom tone up, but this huge powerful muscle will help to stabilize your pelvis, strengthen your back, and help with the majority of physical tasks. Nick used to work in a sports rehab center, and nine times out of ten, people came in with sports injuries that stemmed from having weak glutes. This included competitive triathletes who should really know better.

So work hard on this short challenge and don't just go through the motions. Really squeeze the bottom muscles on every rep of this challenge and start activating your glutes today.